Run It Up

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

20 Calorie SkiErg

Foam Roll (Lats/Lower Back)

then…

Snatch Grip Sotts Press x 10

Ring Rows x 15

Pushups x 20

PVC Passthrough x 25

Static Hang x :30 Seconds

Scorpion x 20

Plank Shoulder Taps x 20

Hang Snatch (Empty Bar) x 15

Snatch Grip Deadlift x 10

Weightlifting

Snatch (E2 x 6 (1.1.1))

Every 2 minutes for 12 minutes, complete 3 snatches (power OR squat)

*These are not Touch-N-Go…these are three single snatches.

**You should take 5-7 seconds between each single to reset your starting position every time.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12 of:

12 Power Snatch (95/65)

18/14 Calorie Row

24 AbMat Situps

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